Owners and Coaches JB and Andy Chat about the common elements that each of their outstanding members expressed help lead them to success in our past podcast interviews.We identified that each of our 4 members had many common pieces of advice at the end of their interview that helped them achieve continued success. We&apos;ve compiled them into the top 3/4 things that you must have in place for the same results. Enjoy! Please Like, Share and rate us <3 

Owners and Coaches JB and Andy Chat about the common elements that each of their outstanding members expressed help lead them to success in our past podcast interviews.We identified that each of our 4 members had many common pieces of advice at the end of their interview that helped them achieve continued success. We&apos;ve compiled them into the top 3/4 things that you must have in place for the same results. Enjoy! Please Like, Share and rate us 

What the F...45!

Ep. 16 CARCAST: Top 3 components for lasting results (Member interview overview)

Ian has been a member of ours for 8 months and joined post lockdown number 1. Since then he has been on an unstoppable mission and has lost 45lbs and dropped 18% body fat! He&apos;s been serious about his movement at F45 and beyond the gym adding lots of walks and tracking his TDEE (Total Daily Energy Expenditure). He&apos;s also taken his nutrition seriously by tracking macros and working with Coach Andy for added guidance and accountability. This has ensured that he has not lost any muscle during this time.. he actually has put on and kept 3lbs of muscle! This is due to his whole food eating habits and high protein diets along with tracking. We&apos;ll let Ian explain the rest! Please like, share and leave us a rating if you liked this content  :) 

Ep. 15 Member Spotlight Interview : Ian C

Ian is an incredibly inspiring member. He started and just kept going! Week after week he continued to make progress. He&apos;s committed to the process, he tracks his macros, trains 6 days a week and walks 15,000+ steps a day! Take a listen to his journey!

Ep.15 Member Spotlight Interview : Ian C

Can you make progress at home? You sure can! Megan won the 45 day challenge all from online workouts! Megan became a member during start of the Pandemic and continued her journey doing our online program. She stuck with it for the 6 weeks and then she came back in studio and continued to see incredible changes week after week.Find out what she did, what changed, what was difficult and more of her wins along the way!Enjoy!

Ep.14 Member spotlight interview with Megan O

Will Kay joined the F45 Hamilton Downtown fitfam soon after opening and quickly became a die-hard, staple member of the community!  Will&apos;s commitment has been evident challenge after challenge, as he continues to demonstrate how hard work leads to results.  He&apos;s lost over 30 lbs since joining us 2 years ago and has kept it off without any yo-yoing AND through the pandemic! This is due to Will&apos;s commitment and consistency to the program and not attempting to do crash diets or unsustainable methods to see results quickly.  This is what we&apos;re about! Health and Lifestyle changes that are consistent. Challenges are great for added motivation but we must look past the challenges to achieve optimal health and fitness levels that last a lifetime. 

Ep 13. Member Spotlight Interview : Will K

I&apos;m sure a majority of our members have been following Natalie during her journey over the last 7 months. It is just down right impressive! With over 20lbs lost and a 50% reduction in her body fat - She&apos;s not stopping until the bicep veins are poppin&apos;! She&apos;s proud of her age and what she&apos;s achieved and she officially became a grandmother this past year! (She&apos;s the hottest granny we ever did see!) Beyond that her dedication to fitness and nutrition is so inspiring and infectious.  We are super proud of her and she has a great story to tell about how F45 lit that fire inside for her.How did she do it?How does she continue to see results?What keeps her motivated?What tips does she have for you? All this and more during our interview!Enjoy!Follow Natalie at @Natalie_Sexton_

Ep.12 Member Spotlight Interview : Natalie Sexton

Andy and Jb Dig into (probably) their favourite topic .. PROTEIN We dig into a little bit of science and biology to explain the roles of essential amino acids in the body so that you can fully understand the importance of Protein in your diet. This will also help you to better explain to your friends and family why you might be tracking your protein and being so mindful of getting enough.  It&apos;s a confusing topic and family may or may not understand your new found love for the MOST important macronutrient for building a body that not only looks great but allows your entire body to repair and THRIVE!What this episode covers:What is protein? Why do we need it? How much do I need?Can you have too much?Is it bad for my kidneys?What are other types of protein? Can I get them from vegan sources?How to get the body composition your after Need help with digestion look no further than www.bioptimizers.com and use code ; COACHANDY for 10% all products. I recommend Masszymes, P3om and Magnesium Breakthrough 

Ep.11 Protein - The MOST Important Macronutrient

Andy and Jb give you very interesting and positive perspective on the novel corona virus - one that the media rarely shares with you.They follow this up with the best way to prevent and/or get over ANY sickness quickly. From supplements, to optimized sleep and recovery, to training. Not so surprisingly - what makes you resilient against viruses also makes you resilient against any chronic illness. When we focus on "the fire and not just the smoke" we get to the root cause of illnesses and how this increases susceptibility to them. So what is this recipe for impeccable health and longevity? Tune in to find out more :)Enjoy!Daryls Bar code for 10% off : F45HAMILTON www.darylsbars.comBiOptimizers enzymes, probiotics and magnesium code for 10% off : COACHANDY www.bioptimizers.com

Ep.10 One Person's Experience with Covid / Andy and Jb's Top Immunity Boosting Supplements

Jb and Andy dig into the common myths and questions they get asked all the time at the gym!  Does spot training work?"I want abs"  "I want to lose my  love handles""How do I slim down my thighs?"Cardio burns more calories so should I do only cardio classes to lose weight?Should I workout fasted?How can I burn more body fat?Does lifting heavy help lose weight or High Reps?Body Scan Results: I&apos;m discouraged that I lost muscle! Can I eat unlimited amounts of fruit?Is my daily specialty coffee holding me back from my results?Should I use Splenda (Sucralose) or Stevia?Tips for eating treats or cocktails around the Xmas Holidays and NYEDon&apos;t forget to jump on SLACK if you&apos;re a F45 Hamont Member :) 

Ep.9 Common Questions and Myth Busting!

JB and Andy noticed that they always have great conversations while in the car on long drives! So, if you don&apos;t mind slightly less than perfect audio - then we hope you enjoy their real conversation. Topic: Why do some of us struggle to see results?We work SO HARD in the gym everyday but the infamous saying still holds true -" You can&apos;t outwork a bad diet".  Why is that? We talk about the the InBody scans, maintenance phases, &apos;bulking phases" does muscle look bulky, and the 80/20 rule. Enjoy!

Ep.8 Why am I not seeing results? (CAR CAST edition!)

JB interviews Andy on how she got ready for her body building competition (which never happened..thanks 2020, AGAIN). Along the way she learned so much about her body and continues to each time she goes through these specific phases of her training and diet. It&apos;s something we can all learn from and apply to our daily lives or when we decide to participate in an F45 Challenge. No one should be dieting all year long and conversely we shouldn&apos;t be completely disregarding our diet when we&apos;re not aiming for an end date. She talks about how she dieted using Flexible Dieting/ Macro Tracking  on an app called Avatar Nutrition  https://www.avatarnutrition.com/,  how her training was structured and why she believes nutrition and quality food is THE most important aspect in everyones life. She also talks about certain health markers that improved during her prep that she could see on her Oura Ring, https://ouraring.com/ which motivated her to keep going!This podcast episode is a great reminder that:1. We can all get to where we want to be we just need to make it a top 3 priority2. If we haven&apos;t got there yet, we simply don&apos;t want it bad enough or it truly isn&apos;t a priority (even if we think it is.)  3. If you do drastic things to get there quicker - you won&apos;t learn the valuable tools for sustainable results and you will - without a doubt gain in back just as fast as you lost it. 4. There are amazing health benefits besides the aesthetic results from doing a diet or what we&apos;d rather call it is "calculated eating"We hope you enjoy this closer look at Andy&apos;s prep and take this advice into your next F45 challenge!

Ep.7 Is Dieting Actually Healthy For Us? Andy's Digs In to Her Bodybuilding Competition Prep

This week JB and Andy dive deep with Hamilton-based Naturopath Justin Gallant. Discussing topics ranging from Hashimoto&apos;s, thyroid and hormone conditions, collagen powder, whey protein powder, Darryl&apos;s bars and so much more like reduction diets, total stress loads and... you just need to listen to find out what else they discuss!Enjoy!LINKS:Justin Galant Naturopath Clinic: http://www.drjustingallantnd.com/MyNetDiary (iPhone/Android): https://www.mynetdiary.comMy FitnessPal (iPhone/Android): https://www.myfitnesspal.com/F45 Challenge App (iPhone/Android): https://f45challenge.com/Challenge YouTube Link:https://www.youtube.com/channel/UCBx8QUbutbOmzMDikFtn_XQF45 Meal Packages Ordering Link: https://f45meals.ca/pages/f45-meal-delivery-hamilton F45 Challenge Website to Sign Up: https://www.F45challenge.comF45 Instagram Link: @f45hamiltondowntown

Ep. 6. Is it your hormones, genes or diet that influence weight loss? Do I have enough testosterone to build muscle? Is whey protein bad?

This week JB and Andy host a live info session at their F45 studio, informing everyone of the exciting and dynamic new changes to the 8 Week Challenge, all while translating the science and numbers into easily consumed, protein-packed nuggets of knowledge.Hit that play button to hear JB&apos;s Calculus Theory Equation of Single Digit Numeric Transformation, learn how you are ALLOWED TO HAVE COFFEE during the challenge and discover the names JB and Andy have for their vehicles ... *cough* they named it Frans.LINKS:MyNetDiary (iPhone/Android): https://www.mynetdiary.comMy FitnessPal (iPhone/Android): https://www.myfitnesspal.com/F45 Challenge App (iPhone/Android): https://f45challenge.com/Challenge YouTube Link:https://www.youtube.com/channel/UCBx8QUbutbOmzMDikFtn_XQF45 Meal Packages Ordering Link: https://f45meals.ca/pages/f45-meal-delivery-hamilton F45 Challenge Website to Sign Up: https://www.F45challenge.comF45 Instagram Link: @f45hamiltondowntown

Ep. 5. The F45 8 Week Challenge 2.0

This week JB and Andy open up the podcast to their F45 members! Coach Andy and Coach Marie host a nutrition Q&A session around intermittent fasting, pre and post work out nutrition and so much more!Hit that play button, sit back and soak in this wealth of information!EPISODE LINKSF45 Hamilton Downtown: https://f45training.ca/hamiltondowntown/home8 Week Challenge (Hamilton Downtown Signup Sheet): https://airtable.com/shraCavXdqpepYv7VFollow F45 on Instagram: @f45hamiltondowntownCoach Marie (Booking Website): superegomedispa.janapp.comFollow Coach Marie on Instagram: @mariegold_rnBulletproof Coffee: https://www.bulletproof.comProgressive Supplements: https://www.progressivenutritional.comOura Ring: https://ouraring.com/Zero Fasting (Intermittent Fasting Tracker): https://www.zerofasting.comViomme (Gut Microbiome Testing): https://www.viome.comDNA Fit: https://www.dnafit.com/us/23 & Me: https://www.23andme.com/en-ca/

Ep 4. Using Intermittent Fasting and Pre-Post Workout Nutrition to Maximize Your Workouts and Your Life

This episode, Justin and Andy break down Hamilton Downtown&apos;s latest 8 Week Challenge and dig into the different type of Challengers that arise throughout the 8 Weeks. Justin opens up about what type of Challenger &apos;bucket&apos; he falls into and Andy tells us about how she brought a scale to a family dinner to weigh her food. Head into the holidays knowing what will happen and how you can manage all the good times!EPISODE 3 LINKSF45 Hamilton Downtown: https://f45training.ca/hamiltondowntown/homeFollow Justin and Andy on IG: @f45hamiltondowntownOura Ring: https://ouraring.com/F45 Challenge Website: https://f45challenge.com/

Ep 3. How to Maintain What You Achieved During Your Transformation Challenge, Making Sense of Your Data and Coming Out of the Holidays Fit and Healthy

Welcome to the What the F…45 podcast where we (JB and Andy) will be digging into your most pressing questions about all things exercise, recovery, nutrition, supplements to ensure that you’re set up for success on your transformation journey. JB and Andy are the owners of F45 Hamilton Downtown in Ontario, Canada and happen to be husband and wife. JB is a BSC Kin, CSCS, certified Precision Nutrition Coach with over 15 years of training experience. Andy is a Canfit Pro PTS, certified Precision Nutrition Coach, Stott Pilates instructor, Facial Stretch Therapist as well as a champion from the 2019 CPA Regional Bikini Competition with over 8 years of training experience. This podcast will feature a series of topics and industry experts relevant to the fitness enthusiasts, weekend warriors, first-timers and all students of the game. Together, we’ll take on the health topics you care about most to help you elevate your game in the gym and in life.

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What the F...45!

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